Monday – 12/26/22“Times Square Ball Drop“Freedom (RX’d)5-10-15-20-15-10-5Pull-upsGHD’s (Or Stick Sit Ups)* 2 Wall Walks after each round Tuesday – 12/27/22“Black Eyed Peas & Collard Greens”Freedom (RX’d)10 Rounds7 Dumbbell Deadlifts (50s/35s)7 Dumbbell Front Squats (50s/35s)7 Dumbbell Shoulder to Overhead (50s/35s) Wednesday – 12/28/22“Midnight Kiss“Freedom (RX’d)3:00 Max Calorie Assault Bike-3:00 rest-3:00 Max 25ft Shuttle Run-3:00 rest-3:00 Max …
Monday – 12/19/22“It’s Beginning to Look a Lot Like Christmas”Freedom (RX’d)Every 3:00 (8 sets)15/12 Calorie Assault Bike (Or 12/10 Echo Bike)10 Dumbbell Thrusters (50s/35s)(KG Conv 22.5s/15s)Target time: 60-75 secondsTime cap each set: 90 seconds Tuesday – 12/20/22“Rockin’ Around the Christmas Tree”Freedom (RX’d)“Bad Annie”100-80-60-40-20Double Unders50-40-30-20-10Sit-upsTarget time: under 8 minutesTime cap each set: 14 minutes Wednesday – …
Monday – 12/12/22“Polar Bear“Freedom (RX’d)3 rounds10 Front Squats (95/65)10 Toes to Bar10 Burpee Over Bar-rest until minute 7:00-30 Burpee Over Bar30 Toes to Bar30 Front Squats (95/65) Tuesday – 12/13/22“Arctic Fox“Freedom (RX’d)4 sets2:30 AMRAP20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)Max Strict Handstand Push Ups in the remaining time-rest 1 minute between …
Monday – 12/4/22Scott VanderSHOOT & Ben Freaking DavidsonFreedom (RX’d)6 Sets (1 Set every 2:30)12×25′ Shuttle Run15 GHD Sit Ups(KG Conv: shuttle run 12x8m)-Rest 5:00-6 Sets (1 Set every 2:30)60 Double Unders20 Push Up Tuesday – 12/5/22Hunsucker & MaloneFreedom (RX’d)4 rounds24 Deadlifts (95/65)18 Hang power cleans (95/65)12 Shoulder to Overhead (95/65) Wednesday – 12/6/22Jake LockHURTFreedom (RX’d)1000/850m …
